Barefoot Running As Possible Treatment for Flat Feet (2024)

FAQs

Barefoot Running As Possible Treatment for Flat Feet? ›

Running barefoot helps flat feet

For those who have flat feet, running barefoot may help strengthen muscles in your arch and ankles. Those who do a lot of physical activity or run often may experience their flat feet lacking pronation when the arch compresses to help with shock absorption as force exerts on the feet.

When done correctly, barefoot training has the potential to improve strength of the foot and decrease the risk of injury as well. With that being said, proper transition from standard training and running shoes is vital. It may take a few weeks along with various trials to stay consistent with it.

Walking barefoot lets your feet move freely, which could improve your movement (foot mechanics). Research has shown improved foot structure, including a more defined arch and better mobility, in children who don't wear shoes for extended periods. Better foot mechanics can also mean fewer toe problems, such as bunions.

Limited evidence suggests that barefoot running may result in lower metabolic demand (Vo₂, heart rate, and rating of perceived exertion) when barefoot or in minimalist shoes. This may be because of the longitudinal arch of the foot permitting more elastic energy storage and recoil.

If you are seeking how to fix flat feet or find pain relief, there are a number of treatment options available, including physical therapy, orthotics, flat feet exercises, and, in rare cases, surgery. An orthopedist can help you decide which treatment is best for you.

So with or without orthotics, barefoot running shoes are a great choice. Personally, I had flat feet my whole life. If I stepped out of a pool, my footprint looked like an oval. After a few months of running and walking barefoot, I noticed I started developing arches!

Can You Fix Fallen Arches? Yes, fortunately there are ways to stretch and condition feet to prevent more pain and discomfort from falling arches. Toe raises, calf raises, arch lifts, and tennis or golf ball rolls are all ways to strengthen your arches and support ligaments.

What are the cons of barefoot running? ›

However, there is still some skepticism behind barefoot running because of some disadvantages it brings. One of these is the complete lack of protection for your feet while running. Bruises, scrapes, cuts, and even blisters can easily form when you have no protection from sharp or rough objects on the ground.

Barefoot Running Benefits

Optimal Joint Alignment: Running barefoot increases natural joint alignment, which may lessen stress on the knees. The vertical impact forces imparted to the knee joint are minimized when running barefoot, which often involves a forefoot or midfoot striking pattern.

They're fine without shoes or wearing thin sandals (which provide protection for the sole without changing the gait). "That's the way we were adapted to run," Davis says. Studies on shoeless running by Davis and Daniel Lieberman, a professor of human evolutionary biology at Harvard, have received much attention.

Running can be hard on someone with a flat foot because it requires them to put their weight on their toes when they land which can result in stress and strain on the arch of the foot. Flat-footed runners, when not properly supported, can easily develop various problems like overpronation.

The bottom line. Unlike standard sneakers, zero-drop shoes are flat, with little to no cushioning. They may strengthen foot muscles and improve your balance and walking stride. But they might not be suitable for people with certain conditions, including Achilles tendonitis, plantar fasciitis, or flat feet.

Scientific research into the practice of running barefoot or with minimalist shoes is increasingly suggesting that it increases intrinsic foot muscle size and strength, but it has been limited to healthy individuals and further research is required to reach definite conclusions.

Modern shoes have built-in cushioning to help reduce the amount of stress that is directed into the heel; with Barefoot shoes, that lack of cushioning can lead to more significant stress being put onto the muscles & bones within the foot, ankle, knee, hip and sometimes into the spine.